Exercises for the abdomen and sides to remove fat from the waist. Effective workouts at home

Exercises for slimming the sides and abdomen allow you to achieve a thin and beautiful waist and remove excess pounds.

Causes of the appearance of fat in the waist area

Fat deposits do not always appear due to excessive food intake.

Sometimes there are other reasons for their occurrence:

• slow metabolism;
• genes;
• pregnancy;
• hormonal disorders;
• disease;
• stress;
• age;
• improper posture;
• lack of physical activity;
• eating a lot of food;
• abuse of sweet and excess fast carbohydrates.

To avoid excess fat on the waist and sides, it is necessary to follow some points:

• Nutrition should be correct and balanced. The number of meals should be 4-5. You should exclude harmful products.
• It is necessary to include training in daily life. They should alternate: a power day, a cardio day.
• It is sometimes necessary to cleanse the intestines.
• After sleep, you need to drink a glass of water to start metabolic processes.
• You can use different creams and go for a massage.

How to determine the amount of fat?

For the female body, fat stores must be present. They protect internal organs and are involved in many processes. However, everything should be fine.

There are several options for measuring fat:

How to choose exercises for the sides and abdomen

For the waist and sides, it is necessary to select exercises aimed at working with the oblique muscles of the abdomen. They have to use the press.

The training should include the following types of exercises:

• twisting in various designs;
• exercises with inclinations;
• presence in the workout of turns and turns;
• aerobic activity.

Features of the exercise

Exercises for the sides and abdomen have several features:

• It is necessary to follow the correct technique of execution.
• Be sure to have a warm-up before and stretching after a workout.
• You need to pay more attention to cardio training, but also do not forget about strength training.
• There must be at least 3 lessons per week.
• A set of exercises for the waist and sides should consist of a load aimed at developing the upper and lower press, as well as oblique muscles.
• Particular attention should be paid to the vacuum exercise.
• To reduce the load on the spine, a fitball is perfect.

Warm up

Warm up before doing any exercise. It takes a little time (about 4-8 minutes), but it helps to prepare the body for the upcoming load.

The warm-up should include:

• cardio exercise;
• work with joints (from the head to the legs);
• slight stretch;
• work with breathing.

The entire workout takes place at a moderate pace and without jerking. Before doing the exercises for the sides and waist, they need to spend more time in the warm-up.

An example of a pre-workout warm-up exercise:

1. Running in place.
2. Head tilts in a circle.
3. Exercise "Mill".
4. Lunges.
5. Exercise to restore the respiratory system.

Twisting

Exercises for the sides and abdomen have many options. This also includes crunches, which are one of the well-known abdominal exercises.

They are great for removing fat from the sides and making your waist slim. For twisting, the position of the back in a slightly bent position is important. Such training should take place with the obligatory observance of the execution technique, otherwise the desired result will not be achieved. There are several twisting options.

All of them are aimed at pumping different muscles of the abdomen and sides:

• reverse;
• ordinary;
• oblique;
• lateral;
• with raised lower limbs.

Regular crunches work actively on the top press.

Classic twists should be done as follows:

• The limbs are bent at the knees, the feet are on the floor, the arms are behind the head.
• As you exhale, lift the chest. The loin remains on the floor and the head does not move.
• All movements should be performed at the expense of the abdominal muscles.
• In this position, hold out for 2-3 seconds. The muscles of the press should be tense.
• On inhalation, lower yourself and relax again.
• Perform 2-4 sets of 10-15 reps.

Reverse crunches

In reverse crunches, the lower press is involved.

Reverse twists are performed a little differently:

• You need to take a position on the mat. Place your hands behind your head. Raise the legs bent at the knees so that they become parallel to the surface.
• Exhaling, pull your knees to your chest, lower back and pelvis need to be raised from the floor.
• Hold out for 2-3 seconds. and when inhaling, return to the initial state.
• Perform 2-4 repetitions 10-15 times.

Oblique twists

Oblique twists work out the sides well and create a contour of the waist.

• Lie down on the mat. Bend the right leg at the knee, and put the left leg on the right.
• The right hand is behind the head, the left is extended forward.
• As you exhale, stretch your right elbow towards your left knee.
• Return back after inhalation.
• After several repetitions, change position and twist to the other side.

Twists with raised legs

Raised legs or corner crunches pay more attention to the upper and lower abs:

• Take a lying position. The back is firmly pressed to the floor, and the arms are located either behind the head, or crossed over the chest. Raise your legs above the floor and bend at the knees, forming a right angle.
• When exhaling, raise the rounded back, and tighten the legs a little.
• Try to reach your knees with your head, not your chin.
• Do not tear off the lower back. Fix for a couple of seconds.
• With an inhalation, take the starting position.

Side crunches

Lateral crunches help develop the oblique muscles of the abdomen and are responsible for shaping the waist.

This exercise is performed by the following principle:

• You must lie down on the mat. Place your hands behind your head. Legs bent at a right angle, turn to the right.
• On exhalation, the body rises, the lower back and head are not involved.
• When inhaling, lie back down.
• Do a couple of reps and switch sides.

Twisting bike

Exercise bike works not only as lateral crunches, but also develops the muscles of the entire press:

• Press your back to the floor, place your hands behind your head. Raise bent legs, forming a right angle.
• Raising the shoulder blades and rounding the back, we stretch our right elbow to the opposite knee. At the same time, the right leg is straightened. We repeat the movement with the left elbow.
• It is better to choose a moderate pace.

Twisted plank

The plank exercise is versatile. It can be done every day. Its plus is that it takes a little time for the plank, but it gives an excellent result. Many muscles are involved in the execution process, depending on the option.

The plank exercise has many different functions:

• Allows you to strengthen the muscles and, at the same time, gives a small load on the spine.
• The plank reduces back pain and strengthens the muscular system.
• A few minutes of this activity speeds up metabolic processes and burns more calories than squatting or twisting.
• Thanks to the plank, you can get an even posture.
• The plank increases flexibility and develops balance.

The hip plank allows you to work on your belly and sides:

• Stand in a regular plank rack. Emphasis on elbows, feet on toes. The pelvis and head do not need to be lifted up strongly.
• Turn the pelvis to the right. The leg up to the knee will be on the floor, and the hip will be in a hanging position. The left foot is on the right.
• Return to upright position.
• Change sides. The turn is done on exhalation.
• Perform such turns 20-50 times.

Reversal plank

The plank with a turn allows you not only to strengthen the muscles of the entire body, but also to work out the stomach and sides:

• Take a position as with a regular plank. Focus on elbows, feet on toes. The pelvis and head do not need to be lifted up.
• Turn the body to the left and raise the left straight arm up above the head. The legs do not change position.
• Return to normal position.
• Repeat everything on the right side.
• The number of repetitions is from 20 to 50.

Lunges with turns

Leg lunges allow you to exercise your glutes and leg muscles. And if you add twists to this, then the lateral muscles of the abdominal part are involved in the process.

There is nothing difficult in performing this exercise:

• Spread your legs slightly, arms along the body.
• Lunge forward with your right foot in a right angle. The left leg is slightly bent at the knee.
• The back is in a straight position. The arms are extended forward. You can take a ball or dumbbells in your hands.
• Turn the housing to the right.
• Return to starting position.
• Repeat the movement with the left leg.
• Perform 2-3 repetitions 15-20 times.

Side bends

Another well-known and simple exercise is side bends. They help to remove the sides and work with the obliques. For the best effect, use a dumbbell in the hand where the tilt will be carried out.

The exercise is done like this:

• Spread your legs at shoulder distance, keep your back straight.
• One hand should be on the belt, the other will stretch over the head towards the tilt.
• Do not bend the lower back, bend to the side as low as possible.
• Movements are made alternately in one direction and then in the other direction.

Exercise vacuum

A vacuum exercise is a breathing exercise that involves the abdominal muscles. They shrink and give the desired result.

With the help of a vacuum, you can achieve the following outcome:

• reduce the waist;
• get rid of visceral fat;
• remove a stretched belly;
• work out the muscles of the press;
• achieve a flat stomach;
• reduce back pain.

For this exercise, it is important to inhale and exhale correctly, as well as keep the abdomen position.

It is best to do this activity in the morning before meals or in the evening before bedtime.

• Choose a comfortable position (lying, sitting or standing, you can also on all fours).
• Inhale deeply through your nose. In this case, the abdomen must be extended.
• The exhalation is done through the mouth. The abdomen is pulled in strongly. The breath is held.
• Stay in this state for about 10-15 seconds.
• Exhale slowly and relax your stomach.
• Recover breathing a little and repeat again.
• Perform 2-3 approaches for 10-15 seconds.

Raising legs on a chair

The chair lift uses the muscles of the lower abs and upper thighs.

It can be performed not only at home, but also during breaks at work.

• Sit on a chair or bench. But not on the entire surface, but on the edge. Keep your back straight. Hands hold on to the seat of the chair.
• As you exhale, raise your legs, but not very high.
• While inhaling, lower it again.
• Run at least 20-25 times.

Walking

Walking is the most affordable physical activity. It refers to cardio training. To lose weight by walking, you need to walk at a moderate pace for about an hour or 4.5-7 km.

Pulse is also important. It should be 50-70% higher than usual. In the process of walking, about 300-400 calories are spent during this time. To achieve results in weight loss, you need to walk every day or every other day.

During walking, excess fat does not go away immediately. First, the body takes energy from the breakdown of carbohydrates. Then glycogen comes into play. And somewhere after 40-45 minutes. the body takes on body fat.

The best result is achieved in the morning, as the metabolism is faster during this time. It is advisable to have a little snack before training. Always have water with you. And as before any physical activity, it is necessary to warm up to warm up the body.

Jogging

Jogging differs from ordinary running in that the speed of movement is low: about 5-7 km / h, and the foot is completely placed on the plane. This type of cardio workout is suitable for beginners who can train endurance and train muscles to exercise. Unlike regular running, jogging puts little pressure on your joints.

For jogging, the heart rate should be about 120. It is best to jog in the evening for 40-60 minutes. It is not advisable to exercise more, since the body takes energy from fat reserves after about 40 minutes. and it lasts 10-15 minutes. Further, the energy will be replenished from the protein in the muscles.

Run

Jogging is a form of cardio workout. It is very important to breathe correctly so that the pressure on the cardiovascular system decreases, and organs and tissues receive more oxygen.

For weight loss, interval jogging is best suited, which is characterized by alternating fast and slow paces in one workout. Running like this burns more calories than running. During a fast pace, you need almost 2 times more energy. Going to a slow pace allows you to recuperate a little.

For running to help you lose weight, you need to run at least 3 times a week. The duration of such a lesson should be from 25-30 minutes. With the right interval running, you can do it in 60 minutes. lose up to 800 calories.

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Cardio workouts

Exercises for the sides and abdomen will be more productive along with cardio exercises. Cardio training is an essential part of the fat loss process. They accelerate metabolic processes and contract muscles.

During cardio exercise, almost all the muscles of the body are involved. This workout should last more than 30 minutes. The heart rate reading depends on the selected exercise.

Cardio workouts that can help you lose weight from your waist and sides include:

• swimming;
• run;
• jogging;
• jumping rope;
• cycling;
• aerobics;
• walking;
• ice skating or skiing.

Swimming

Swimming in the pool is good for your figure.Exercise in water speeds up your metabolism, which is a direct path to weight loss. At the time of swimming, the entire musculature of the body is involved. For 60 minutes of active training, the body burns about 350-500 calories.

Swimming helps you fight off extra pounds around your waist and sides. By visiting the pool 2-4 times a week, and observing proper nutrition, you can achieve a thin waist.

Swimming in different styles is most productive. This will help to engage all muscles in the work. Cool water burns more energy, so the body requires more calories to keep warm.

For those who do not know how to swim and do not own different styles, water aerobics will be an excellent assistant in the formation of the waist. Exercising in water to lose weight on the abdomen and sides will help pump up the abdominal muscles.

Post-workout stretching

Exercises for the sides and abdomen, like any other physical activity, should end with stretching. Stretching exercises help your muscles recover from exercise and release tension. Duration of stretching is about 5 minutes. After an intense workout, you first need to bring the pulse back to normal, and only then start a hitch.

An example of post-workout stretching exercises:

1. Exercise "Cat".
2. Slopes to the feet.
3. Clasped hands above the head.

Fitness room

Exercises for the sides and abdomen can be done in the fitness room. A feature of the performance of a workout for losing weight at the waist and sides is that there you can use a variety of simulators and accessories:

• Treadmill;
• exercise bike;
• rowing simulator;
• ellipsoid;
• stepper;
• fitball;
• hoop;
• barbell;
• dumbbells.

The best effect will help to achieve a circular training, when several exercises are performed and a break between them is about 15-20 seconds. The training plan should include not only cardio exercises, but also strength training.

An example of a pair of exercises in the fitness room:

1. Side bends with dumbbells.
2. Working on a rowing machine.
3. Twisting on the bench.
4. Rotation of the legs in a hanging position.

Typical mistakes

Many people who have set themselves the goal of losing weight and losing fat make some mistakes:

• When twisting, it is important to work the muscles of the abdomen and back, and not stretch your head.
• Sometimes exercises are done incorrectly, which affects the final result.
• It is not the number of repetitions that matters, but the quality of performance.
• Strength training should be alternated with cardio and always allow the body to rest.
• Many people do not pay enough attention to warm-up and cool-down. And they are an important element that will help avoid problems and tone the body.
• Do not start with a heavy load, it is better to choose a small number of repetitions and a small distance for running or walking. You can increase the intensity of your workout every day.
• You can often find such a moment when a person goes in for sports, but does not observe proper nutrition. This should be done together, then it will be possible to achieve the desired. And so the muscles will appear, but they are not visible behind the layer of fat.

Exercises aimed at the abdomen and sides will help bring them back to normal and remove excess body fat. For such training, you can use additional devices that will help increase efficiency.

Article design: Mila Friedan

Video exercises for the abdomen and sides

Exercises for slimming the abdomen and sides: